Community News
Essential Steps For a Joyful Holiday Season

The winter months can be a difficult time. Shorter days and the demands of the holiday season can leave many of us feeling overwhelmed and exhausted. One way you can approach this is by creating a plan to commit to a healthy lifestyle: 1. Exercise Daily. Do whatever movement that makes you happy, its even better with a friend. 2. Eat Light, Eat Fresh. incorporating high-quality foods into your meals such as vegetables, fruits, and other foods that are unprocessed and grow naturally. 3. Cultivate Your Brain’s Gratitude. When you wake up each morning, try starting the day off by listing three things you’re grateful for and follow this by picturing what you want to see happen next in your life. 4. Practice Stress Management. Try a yoga or meditation class. Schedule a massage or spa day.

Katie White RMT, HTP, CYT, courtenaymassagetherapy.com

Benefits of Integrated Medicine

Utilizing an integrated Eastern Traditional Chinese Medicine, Western Osteopathic Manual Therapy, and Neurofunctional Acupuncture multi-system, and bio-psycho models our goal is to get you back into the game with full restoration of health, function, and well-being. Our diagnostic approach does not seek to eliminate pain directly, but instead investigates clinically, the levels of dysfunction associated with a given pain pattern, by looking through the lens of neurological, biochemical, metabolic, muscular, and psycho-emotional levels. Examination and assessment we will determine which muscles are neurologically facilitated or inhibited, which myofascia kinetic chains are not working properly, which tendon/ligaments is injured and which peripheral nerves have developed mechanosensitivity. Specifically, we aim to balance any disturbed neurological activity at every level that has been identified. Understanding all these aspects allows us to design a patient-centred treatment plan.

Dr. Ross Ralph, Dr. TCM, R.Ac., DOMP Courtenay Healing Centre Inc. courtenayhealing.ca

Do Your Children Enjoy Gym Class?

Activity is important at all ages but especially during the growing years. Developing strong bones and muscles in childhood pays dividends by helping to prevent many health issues later in life. But not all kids enjoy playing sports and participating fully in gym class. Sometimes it is due to joint hyperflexibility. When a child’s feet and ankles are hyperflexible they may feel less stable and find it more challenging to participate in physical activities, and so they avoid it. These kids can be easily identified by having arches that look high when sitting but flatten out when standing barefoot. Feet that point outwards when standing or walking is another indicator. A proper arch support and stable footwear can improve joint positioning allowing them to get stronger and get more enjoyment from physical exercise. More activity leads to stronger bones and a healthier future as they age.

Diane Calder, Certified Pedorthist, mitchellpando.com

Clean Eating: Locally Inspired Festive Stuffing

1 loaf Fig & Walnut Bread, cubed; 1 lb. Apple Pork Sausage; 1 c. Onion, chopped; 3/4 c. Celery, chopped; 3 tsp. fresh Sage, chopped; 2 tsp. fresh Rosemary, chopped; 1 tsp. fresh Thyme, chopped; 1 Apple, cored & diced; 1 c. dried Cranberries; 1/3 c. fresh Parsley, chopped; 1 c. Chicken or Turkey stock; 4 TBSP Butter, melted. Preheat oven to 350 degrees. Spread bread cubes in a single layer on lage sheet and bake for 5 to 7 min., until evenly toasted. Set aside in large bowl. In a skillet, cook the sausage and onions over medium heat, until evenly browned. Add the celery and herbs; cook, stirring, for 2 minutes. Drain excess fat; pour mixture over toasted bread cubes. Add remaining ingredients to bowl and mix. Evenly fill a 9×13 greased casserole dish. Bake covered for 45 min; continue to bake uncovered for an additional 15min. Serves 10.

Cakebread Artisan Bakery, www.cakebread.ca

Ozone Accelerates Healing

Have you ever noticed that after a thunderstorm the air has a poignant, fresh smell? This smell is ozone, a gas that is produced during natural circumstances. Ozone has the feel of being cleansed… and that is precisely what it does. It cleanses the atmosphere when nature produces it, and similarly it cleanses our bodies when we are exposed to it. We don’t have to wait for nature to make ozone; modern technology can produce highly concentrated ozone for effective, accelerative healing of chronic, degenerative diseases because it operates at the foundation level of the body: the body’s cells. Ozone enhances circulation & provides an oxygen-rich environment for cellular & tissue regeneration. It can be applied to the body in a variety of ways to accelerate healing & eliminate the pain of many conditions including, arthritic joints & muscles, spinal, E/N/T, immune. Just like nature, ozone therapy enhances your vitality.

Dr. Sterling Desmond, Dr. TCM, R.Ac., EvolveWithDesera.com

Clean Eating: Squash That Apple Pie!

Squash for dessert? This is how to eat your veggies! Fast, healthy, easy, low-calorie and gluten-free – perfect to round out holiday eating. Ingredients: 1 medium cooked spaghetti squash, 2 apples chopped or sliced, 3 eggs, 1/2 cup brown sugar (or sweetener of choice), 1 tsp vanilla, 1 tsp lemon juice, 1 Tbsp cinnamon, 1/2 tsp nutmeg, 1/3 cup raisins or dried cranberries. Preheat oven to 375ºF. Spray an 8×8” baking dish with cooking spray. Whisk eggs, brown sugar, vanilla, and lemon juice. Chop cold squash into rice-size pieces. Add squash, apples, raisins, cinnamon and nutmeg and mix well. Add mix and distribute evenly in dish. Bake on middle rack for 45-60 minutes. Drizzle with maple syrup, sprinkle with toasted nuts and serve with plain Greek yogurt. Adapted from Cara Lyon’s Sweet Spaghetti Squash Kugel with Apples and Raisins, carascravings.com.

Lisa Kehler, www.offyourplatenutrition.ca

Don’t Worry About the Scale

When starting a new exercise program or upping the intensity of your current plan, don’t worry about what the scale says! – As your body adapts to the new demands placed on it, the volume of blood in your body can increase up to 1 1/2 litres — to carry more oxygen and nutrients to your muscles. Muscles that are being worked regularly respond by storing more glycogen and water, increasing their work capacity. If you are doing any work with weights, you will likely be adding lean muscle tissue — lean muscle is denser than body fat. Weight loss from decreasing body fat can be offset by these factors. Trust the tape, the mirror, and how your clothes fit. Slow and steady is the best way to get lasting results. Eating a balanced, clean and moderate diet, and exercising regularly (incorporating some form of strength training into your workouts) will yield the best results.

Todd Dennis, www.NorthStrongFitness.com

Natural Remedy for Thick Hair

Did you know that regular use of castor oil might stimulate and increase hair growth, reduce and prevent breakage, and condition and moisturize the hair and scalp? Castor oil is a humectant, meaning it attracts and retains moisture to the skin and hair. The antibacterial and anti-fungicidal properties of ricinoleic acid in castor oil protects the scalp against hair loss, while making hair stronger, smoother, and less frizzy. To use, dilute the castor oil with another oil (think argan, coconut, or sweet almond). Castor oil is very thick, which can make it hard to apply. Warm the oils and start with damp, but not wet hair. Massage your head with your fingertips using small, circular motions. Use your fingers to comb your hair; this helps distribute the oil. For best results, treat yourself to castor oil twice a week.

Avoid the Headache

As enjoyable as holiday planning may be, does it ever give you a headache? Between the shopping, the wrapping, the cooking, and the decorating, does holiday stress make your head throb? According to a survey by the National Headache Foundation, over half of those polled admitted that they have an increase or worsening of their headache symptoms during the holiday season. Three very common triggers of headaches are stress, changes in sleep patterns, and exposure to smoke and perfume. These triggers are widespread during the holidays. These tips may help you avoid holiday stress and a bad headache: Plan ahead. Avoid marathon mall shopping. Remember to eat. Get some fresh air.

Steinbach Arts Council, steinbachartscouncil.ca

Yoga as a Healthy Choice

With all of the demands on our time these days, being healthy is a conscious choice. Choices like what we eat, how much sleep we get, and how we move our bodies. As the year winds down, we find ourselves evaluating our choices and looking ahead to a fresh start in January. What choices are we making? Where do we put ourselves on our to-do list? How much time do we allow for ourselves? In a world which seems to move faster every day, yoga is a practice which helps us to slow down time and find presence as we build healthier bodies and minds. Creating this space for ourselves is even more important as our routines stretch to fit in holiday events. Make the commitment to yourself now, and not only will you feel less stressed over the holidays, but you’ll also get a head start on your goals for next year.

Susan Turner, www.YogaConnections.ca

Mindfulness: What is the Hype?

There has been a lot of hype around “mindfulness” these days. It has seemed to taken the world by storm, and it’s showing up in all kinds of forms; yoga, Ayurveda, meditation, chanting, gong baths, singing bowls, drumming, essential oils, and the list goes on. One might ask what does it do? To tell you the truth the benefits are numerous, and we’d have to write a book to capture it all. For the sake of space let us capture a few: relaxation, self exploration, being present, increased energy, releases of “unbalanced” energies, relieving illness such as anxiety, depression, post traumatic stress, and insomnia.   I’d have to say for me, the biggest benefit in my life has been that all of these practices of “mindfulness” bring me to a place of inner and outer peace. The only way you are going to know for sure if any of these benefits apply to your life is by experiencing it!

Carole Tetreault, www.shineyourlight.ca